Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

5 Inchworms

10 KBS

10cal Row 

+

3 Rounds 

10 Jump Squats 

10cal Row 

10 Sit-Ups 

 

Warm-Up

Clean & Jerk Drills 

Split Jerk Drills 

 

Strength

A.) Full Clean & Jerk 

6×1 @ Heaviest Load 

 

B.) Power Clean Complex 

5 Sets: 1 Power Clean + 1 Power Clean From Below Knee 

 

C.) 4 Sets 

4 Back Squat @ 80%+

5 Tall Box Jump 

 

Cool Down 

1.) 3min HARD Row 

2.) 3min Ski Erg 

3.) 5min Stretching 

 

  • – – – – – – – – – – – – – – – – – – – –

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 KBS

+

3 Rounds 

10cal AB

10 Cuff Isolation 

10 Jump Squats 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 6 Sets 

1-1 Full Snatch @ Heaviest Load 

 

B.) Snatch Balance + OHS

1 Snatch Balance + 2 OHS @ 3-3-1 Tempo 

 

C.) Clean Grip Deadlift 

3×6 @ 90% Of 1 RM Celan 

 

Cool Down  

1.) 5min Row – Moderate 

2.) 2min Pike Stretch 

3.) Roll T-Spine & Hamstrings